Friday 1.11.2019
"FITNESS"
A. Five sets of:Back Squat**Set 1 – 7 reps*Set 2 – 6 reps*Set 3 – 5 reps*Set 4 – 4 reps*Set 5 – 3 repsRest 60 secondsUneven Carry x 150 feet(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 75 feet)Rest 60 seconds*Build in load each set, with the goal of having your last set be your 3-RM. If you finish your fifth set, and feel you could exceed that weight (safely), then take another crack at it.B. Against a 4-minute running clock, complete:500 Meter Row15 Dumbbell Ground to OverheadBurpees x Max RepsRest 4 minutes between sets, and complete 2 sets for max reps of Burpees
"PERFORMANCE"
A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 60-65% of 1-RM*Set 2 – 3 reps @ 70-75%*Set 3 – 1 reps @ 80-85%*Set 4 – 1 rep @ 85-90%*Set 5 – 1 rep @ 90-95%Immediately followed by...Every 3 minutes, for 9 minutes (3 sets):Back Squat x 1 rep @ 95+%Goal is to establish today's 1-RM Back Squat.B. Against a 4-minute running clock, complete:500 Meter Row15 Ground to Overhead (135/95lb)Bar-Facing Burpees x Max RepsRest 4 minutes between sets, and complete 2 sets for max reps of Burpees.
"COMPETITION"
A. Every 90 seconds, for 12 minutes (8 sets):Power Snatch x 2 reps @60-70% of 1-RMFocus is on speed and solid catch position. Increase loads on the last two sets if feeling good.B. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 60-65% of 1-RM*Set 2 – 3 reps @ 70-75%*Set 3 – 1 reps @ 80-85%*Set 4 – 1 rep @ 85-90%*Set 5 – 1 rep @ 90-95%Immediately followed by...Every 3 minutes, for 9 minutes (3 sets):Back Squat x 1 rep @ 95+%Goal is to establish today's 1-RM Back Squat.C. Against a 4-minute running clock, complete:500 Meter Row15 Ground to Overhead (135/95lb)Bar-Facing Burpees x Max RepsRest 4 minutes between sets, and complete 2 sets for max reps of Burpees.
"ENDURANCE"
(via @aerobiccapacity)2 sets:400m fast, 800m easyRest 1min300m faster, 600m easyRest 1min200m fastest, 400m easyRest 1min100m sprint, 200m easyRest: 4min b/t sets if RunningRest: 3min b/t sets if SkiingRest: 2min b/t sets if Rowing